Recipes · Indian · Side Dishes
Shukto
One serving has 219 kcal and 3 g protein, and at least a fifth of a woman's daily need of vitamin C (60%). Ready in 39 minutes.
- Preparation: 15 min
- Cooking: 24 min
- Makes: 1 serving (199 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy, mustard
Ingredients
- 30 g Bitter melon, raw
- 40 g Potatoes, raw
- 30 g Eggplant, raw
- 30 g Plantains, green, raw
- 20 g Daikon radish, raw
- 1 g Mustard seeds
- 0.5 g Fenugreek seeds
- 0.5 g Fennel seeds
- 10 g Mustard oil
- 30 g Milk, whole
- 3 g Ginger, fresh
- 2 g Sugar
- 1.2 g Salt
- 0.3 g Bay leaves
Method
- Cut the bitter melon, potato, eggplant, plantain and radish into similar-sized chunks.
- Heat the mustard oil in a pan until it just starts to smoke, then fry the bitter melon pieces on their own for 2-3 minutes until lightly browned, and set aside.
- In the same oil, sizzle the mustard seed, fenugreek seed, fennel seed and bay leaf for 30 seconds, then add the ginger and the rest of the vegetables.
- Stir-fry for 3-4 minutes, then add the milk, sugar, salt and a splash of water, cover and simmer for 12-15 minutes until the vegetables are tender.
- Return the fried bitter melon to the pan, stir gently to combine, and simmer uncovered for 2 more minutes until the sauce lightly coats everything.
- Serve warm as a side dish with rice, traditionally at the start of the meal as in Bengali households.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 219 kcal | 10% |
| Carbohydrates | 26.7 g | |
| Water | 154 mL | |
| Fiber | 4.1 g | 14% |
| Protein | 3.4 g | 7% |
| Tryptophan | 0.03 g | |
| Threonine | 0.1 g | |
| Isoleucine | 0.12 g | |
| Leucine | 0.19 g | |
| Lysine | 0.17 g | |
| Methionine | 0.05 g | |
| Cystine | 0.03 g | |
| Phenylalanine | 0.12 g | |
| Tyrosine | 0.09 g | |
| Valine | 0.15 g | |
| Histidine | 0.07 g | |
| Fat | 11.7 g | |
| Monounsaturated | 6.5 g | |
| Polyunsaturated | 2.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.7 g | |
| Saturated | 1.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 3 mg | |
| Calcium | 65.9 mg | 7% |
| Copper | 0.17 mg | 19% |
| Iron | 1.3 mg | 7% |
| Magnesium | 45.2 mg | 15% |
| Manganese | 0.29 mg | 16% |
| Phosphorus | 92 mg | 13% |
| Potassium | 576 mg | 12% |
| Selenium | 3.7 µg | 7% |
| Sodium | 489 mg | |
| Zinc | 0.72 mg | 9% |
| Thiamin (vitamin B1) | 0.12 mg | 11% |
| Riboflavin (vitamin B2) | 0.13 mg | 12% |
| Niacin (vitamin B3) | 1.1 mg | 8% |
| Pantothenic acid (vitamin B5) | 0.58 mg | 12% |
| Pyridoxine (vitamin B6) | 0.22 mg | 17% |
| Folate (vitamin B9) | 52.5 µg | 13% |
| Cobalamin (vitamin B12) | 0.14 µg | 6% |
| Choline | 14.8 mg | 3% |
| Vitamin A | 22.3 µg | 3% |
| Vitamin C | 44.7 mg | 60% |
| Vitamin D (D2 + D3) | 15.3 IU | 3% |
| Vitamin E | 0.17 mg | 1% |
| Vitamin K | 2.1 µg | 2% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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